Friyahhh 10132023
Warmup
Core - Tabata
Russian twists
Plate deadbugs
STRENGTH
For load:5-5-5-5-10:
Front squats
Increase loading on each set as you build to a 10-rep max.
WOD
RX
5 rounds:
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB push jerks
Use two DBs.
SCORE:
TOTAL TIME
Level 2
5 rounds:
12 DB deadlifts (20/35 lb)
9 DB hang power cleans
6 DB push jerks– Use two DBs.
SCORE:
TOTAL TIME
Level3
5 rounds:
12 DB deadlifts (10/15 lb)
9 DB hang power cleans
6 DB push presses
– Use two DBs.
ABOUT THE WORKOUT
INTENDED STIMULUS
DB variation of the hero workout DT.
5:00-10:00.
Unbroken deadlifts.
Loading that allows for each movement to be completed unbroken in the first round.
Cleans and jerks in 1-2 sets in rounds 2-5.